Tuesday, 06-01-26

Good evening, everyone.

I think, maybe, the pages link is now working (thanks for letting me now, Melanie).
In case it isn't, here's the link to it; I know this works because Eileen tried it for me this afternoon - thank you so much, Eileen.  However, do try the tab or the side first and - well, let me know!

https://sw-the-med-way.blogspot.com/p/recipe-links_5.html

Thank you to all of you for your comments letting me know that the link wasn't working.  My fingers are now crossed.  🤞

What I ate today:

I had an apple after Groove, an orange a bit later and then a carrot.  All speed food.  No photos.

I really enjoyed this lunch.  The roll was home made, I fried a sizzle steak, cooked an egg and added some Dijon mustard (the steak is under the egg)

The salad was lettuce, watercress, tomatoes, cucumber, pepper, beetroot and some mixed seeds.

One fibre choice for the bread and three swips for a level tbsp mixed seeds.

 

Later on, I had another apple.

Dinner was gorgeous.  I had the potato topped steak pie in the freezer, as were the carrots and parsnips.

The mash contained some cheese - I am calling it one calcium choice although I think it's a little less.

I used half a healthy fats choice in oil sprayed over the parsnips and carrots and roasted in the air fryer.

And one swip for some brown sauce.

And that is that for today!

Summary:

 Healthy extras:  one calcium, one fibre, one healthy fats

Tomorrow's plans:

B:  avocado on toast, egg, mushrooms and tomatoes

L:  soup (there's three different ones in the freezer so I will see which I fancy tomorrow)

D:  hm vegetable lasagne, veg or salad

And fruit

Exercise:  personal training

The next change relates to Healthy Extras.

The overall concept is the same.  They are designed to provide important nutrients - calcium, fibre and the new one, healthy fats.  SW recommends that one should be calcium but I guess that if you take calcium supplements, you don't need to.

Calcium choices include many milks, many cheeses and some grab and goes (mainly ultra processed cheeses)

Fibre choices include  high fibre cereals, wholemeal bakers and (now one) some wholemeal flours - wheat, rye, chickpea or besan - whatever that is), crispbreads, cereal bars, dried fruits, canned fruit (in juice) and cooked fruit (I count cooked fruit as free).
There's a lot and this is where you really do need access to the book or the app.

Healthy fats choices include nuts and seeds (formerly fibre choices), avocadoes, olives and some oils and nut butters.  These are very calorie dense so measuring is crucial.

The book confirms that you can split your healthy extras - half on one and half of another.  I think this is not new but it's never been specifically stated before as far as I know.

I can't help feeling smug about the new healthy extra and using certain high fibre flours (as you will know if you read my other blog)- I've been saying so for ages, counting wholemeal flours as a B and including (and swipping) healthy fats.

These changes really work for me!